The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :45 Row or Cardio Choice
MIN 2 – :45 Scap Push-Up
MIN 3 – :45 Row or Cardio Choice
MIN 4 – :45 Single DB Bent Over Row
MIN 5 – :45 Row or Cardio Choice
MIN 6 – :45 Swing
Strength
Metcon (No Measure)
3 SETS FOR QUALITY
10 DB Supinated Bent Over Rows
10 Deficit Push-ups
30 Alt. V-ups
-Rest 1:30 b/t Sets-
(No Measure)
Workout
Metcon (Time)
Complete the following for time:
25 Bent over rows
15 Weighted sit-ups
20 Swings
– Rest :30
20 Bent over rows
20 Weighted sit-ups
20 Swings
– Rest :30
15 Bent over rows
25 Weighted sit-ups
20 Swings
(Score is Time)
Metcon (No Measure)
EMOM x 5
:45 of singles